Written by Brandon Lilly
So I guess it’s time to be fair to myself, and true to myself, and start my training log again. I have done so before, and I tried to include bits, and pieces of who I am outside of training as we all train, that is what connects us, but I am sure that there are things about me that are more interesting than the fact I can bench press 405 x 8.
So, that being said… My knee injuries were probably one of the most freeing events in my life. It was horrible that it happened, but a lot of good came out of it, especially the perspective I gained. I learned, most importantly, who my real friends were. The ones that stayed with me in the hospital, the ones that texted, and messaged me regularly, the ones who met me at my house in freezing rain to carry me up the stairs, those people stand out. What it freed me from was a collection of people I thought mattered. People I had once looked up to, tried to emulate, and often times tried to please believing they were my friends, but in reality I was a resource in some way to them. I used to let my imagination run as to what they would think if I said something, or did something, and it prevented me not only from being myself, but from truly enjoying this great sport.
There are so many positive people in this sport, and for the longest time I spent my time trying to make those with negative outlooks see the positive in me, and it just wont happen. But I digress, I’m basically saying this blog will occur daily, and it will include training as I’m certain thats what brought you here, but along the way I will share things about who I am, and what I do.
Hope you enjoy the ride… 6-20-14
Biceps
DB Curls
40 x 12 x 2
45 x 10 x 2
Standing Preacher Bar Curls
125 x 15 x 4
Seated Concentration Curls
45 x 12 x 4
Seated Incline Skullcrushers
125 x 15 x 5
Cable Pushdowns
100 reps
Single Arm DB Press
45 x Failure x 4 sets
Thats it for today. This was my second arm workout of the week. One is a bit heavier, and the other more for a pump.
6-16-14
Competition Bench
Warm Ups
315 x 6 x 4 sets
365 x 3
405 x 3 x 3
460 x 3 x 2
500 x 2
Close Grip
315 x 21
315 x 16
Tricep DB French Press
45 x 20 x 4 sets
Incline DB Press
120 x 15 x 4 sets
Tricep Pressdowns
100 reps
Lat Pulldowns
100 reps
For those of you wondering about my Knee Rehab there is nothing fancy to it. I warm up walking on the treadmill, or Eliptical this is usually 5-10 minutes to warm the joint. Stationary Bike x 15 minutes varying the seat height to change the movement of the knee
Leg Press 135 x 10 x 5 sets, 185 x 10 x 5 sets, 225 x 1 set to failure
Step Ups x 20 x 4 sets
Bodyweight Squats x 20 x 4 sets
Forward Leans (Partial Lunge Movement) x 10 x 3
RDL’s x 10 x 4 sets
This is done basically everyday. It has allowed me to work myself back to a “normal” existence, but I still have a very long way to go before I actually begin building my squat back to a respectable number. I have since the Supertraining Meet squatted 200 x 1 x 3 sets successfully.
